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Ok I need to start by sayng that this is not medical advise, however it is some very effective information that has benefited many I have worked with over the last few years. I have been fortunate to study with a number of incredible teachers and work with colleagues who have been in the health space for a long time and have trialled many routines with athletes at professional level. As well as thousands of people who feel they sit on the opposite side of that spectrum. In the last 12 months I have also worked with many people who have experienced chronic fatigue, which seems to be something that I am hearing about more than ever before. I won't discuss why I personally feel this is happening ... as a focus on solutions is what really matters. The following are two methods which have a proven track record for recovery following illness or when experiencing chronic fatigue.
THE 3TO4 ROUTINE
I recently took part in a course with Paul Chek, within this course he mentioned something that has been profound and benefitted everyone I have passed this information onto. After a viral infection Paul utilised the following protocol to get clients back on track - I have since named this the 3to4 routine. Simply it is ...
3-4 x Cardio sessions per week at
... zones 3-4 for
... 30-40 minutes
This can be done with any form of cardio, however I personally feel that chosing a discipline that allows me to get warm is best (something out of the water like running, hiking, cycling etc).
Below is an example of a client I have worked with for over 3 years who start to experience chronic fatigue (a lack of energy, an inability to train and perform). The 3to4 routine was initiated and sauna was also thrown into the mix (discussed below). As you can see there is a significant change in the numbers shown on her Whoop dashboard.
SAUNA
Other methods which hold significant weight is the use of sauna. At the first sign of a virus or "sickness" I will get in the sauna to induce a light fever. For many years my view has been that everything is trainable and the body has many natural mechanisms to combat illness, heat is undoubtedly one of them. Numerous experts in the health space have also confirmed the huge benefits that can be attained from long standing traditions derived from Norway, Finland and other colder regions around the globe. Dr Rhonda Patrick has also discussed the incredible benefits of regular sauna use for cardio vascular health and longevity, with as little as 2 sessions a week having profound long term benefits that extend way beyond the 24 hours following the heat exposure (heath shock proteins etc). In regards to the post virus recovery I will get into a sauna at least 3 times within a 10 day period following any illness and the metric I am working towards is - 1 minute following discomfort. This could be 12 minutes + 1 minute or 20 minutes + 1 minute. By using this framework it creates a more intuitive approach based on feeling instead of arbitrary time frames.
OVERVIEW
In my opinion - the key for most things is movement; movement of breath, blood, lymph, muscles, connective tissue etc. When things become stagnant recovery can be stifled which is why so many protocols now focus on moving after an acute (settling) phase has been honoured. On the next post I will discuss a concept from my good friend Dr Steve James (who I work closely with on a longevity coaching course) and how the "duality method" can improve overall health and human performance in daily life, sports and alike. Wishing you an incredible week!
"Train everything"
DT